What is Foundation Training?

Foundation Training (FT) is a series of corrective exercises designed to strengthen our ‘core’.  Dr. Eric Goodman, the creator of Foundation Training, redefines core as any muscle that connects to our pelvis (hips). Rather than compartmentalizing muscles with isolated exercises like crunches, FT uses combined chains of movement to encourage the core muscles to work together as they are designed to move.

Our modern lifestyle directly contradicts and weakens this important core stability, essentially taking us out of correct alignment. When sitting for prolonged periods of time, the body begins to shut down, muscles become weaker and dormant, and they no longer help to support the spine. Desk jobs, too much time on computers, texting, and sitting or standing in undesirable positions all lead to an accelerated breakdown of the spine as muscles atrophy and bones begin to rest on bones.

Not only do prolonged positions cause problems, our movement patterns also determine our strength and wholeness. Dr. Goodman believes the majority of pain is a direct result of poor movement patterns. For example, our single most important movement pattern is hinging at the hips. We have lost the ability, largely, to hinge at our hips. FT reminds the body how to bend properly by hinging at the hips and activating the glutes and posterior chain while protecting the spine. FT also works to bring length to chronically tight muscles in the front of the body and strength and stability to weak muscles on the backside of the body. In doing so, FT addresses dysfunctional movement patterns by establishing and repeating better ones.

The human body is LAZY and needs to be reminded of its job. FT is the perfect solution as it very successfully reminds the body how to keep work and stress out of joints by putting it back in our muscles – where they belong!

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Who is Foundation Training For?

People who suffer from back pain.

FT is an extremely effective therapy (if not the most effective therapy) for addressing the root cause of low back pain.  FT works quickly to correct mechanical imbalances by addressing weaknesses and bringing functional length to chronically tight muscles.  FT has helped thousands of people out of pain and to move with confidence. The success stories are remarkable!
“I search for the best of the best when it comes to my fitness and conditioning. I have always been in great shape and take pride in maintaining a certain level of fitness, but in the time I have been working with Peter Park and Eric Goodman, I have reached a new level of endurance, stamina, and strength. The program pushes me without exhausting me, conditions me, and has completely changed the way my body moves and feels.”

-Derek Fisher, Professional Basketball Player

Active Individuals.

FT is the perfect addition to an active lifestyle and should be used as an accessory to what you already do (ie. running, strength training, biking, golfing, etc). As your core becomes stronger and your hips move the way they were designed to move, you’ll find no matter what you do, you will do it much better! Practicing FT on a regular basis is one of the best things you can do to prevent injury. When your hips move well the rest of the body moves well, creating a pain and injury-free environment.
“I thought my lower back would be my Achilles’ heel forever. Foundation Training took that thought out of the equation. I feel strong and flexible, and my posture is better than it has ever been. This stuff is just plain good for you.”

-Mathew McConaughey

People wanting to prevent back pain.

foundation trainingStudies show that 95% of Americans will suffer from a bout of chronic low back pain during their life. Practicing FT and applying the basic principals to everyday movement (ie. standing, bending, etc) prevents the root cause of pain (poor movement patterns).

“Dr. Eric Goodman worked as the Strength coach for our USA Olympic Water Polo team from December, 2007 to July, 2008 leading to the Beijing Olympic Games. All of these athletes are world-class and they felt that Eric did an exceptional job of keeping them injury free while performing at a very high level through some extremely tough months of training. In my opinion, this program was very critical to our success in Beijing. The team exceeded everyone’s expectations and became one of the great stories of the Olympics by winning the silver medal. We stayed healthy and performed at a high level, and Dr. Goodman deserves a good deal of credit.”-Head Coach USA Olympic Water Polo Team

What Foundation Training is NOT.

Foundation Training is not yoga. While some of the exercises may resemble yoga poses, FT is very different from yoga as it focuses primarily on the muscles of the “core”, while strengthening the posterior chain.

Foundation Training is not a band-aid, rather it addresses the root cause of pain.  When dysfunctional movement patters and muscular imbalances are addressed, injuries are given the chance to heal.

Foundation Training  is not another fad in the world of health and fitness.

Foundation Training is not a replacement for strength training or cardiovascular conditioning. Foundation Training should be used as an accessory to address muscular imbalances, weak core muscles, chronically tight muscles, and pain caused by poor movement patterns.

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How do I get started?

If you’re new to Foundation Training I highly recommend booking a session with a certified FT instructor. Foundation Training is unlike anything you’ve done and has a bit of a learning curve. Once you’ve learned the exercises there are instructional  DVD’s with daily workouts  available online to help facilitate your progress.  You can search for an instructor near you here.  Or if you are located in or near Bozeman I’d love to help. Private or group sessions are available.  If you are interested in learning more, you can purchase Dr. Goodman’s first book Redefine Your Core, Conquer Back Pain, and Move with Confidence here or his second book, True to Form here

Contact me here to get started.

Foundation Training has changed my life and the lives of many of my clients, and I know it can change yours too!

Client testimonies

My struggle with back pain had gone on for eight years, but last summer I reached a breaking point. We had just begun to build our new house, and I couldn’t even walk from room to room. When I tried, I would have to sit in a window sill and wait until the pain lessened enough to walk a few more feet. I could barely function. I was a mess.

An MRI revealed the extent of the damage in my spine, and it was so much worse than I had expected. I had five bulging discs, lots of degeneration, and severe spinal stenosis. My surgeon said I needed a major fusion of five vertebrae.

How was I supposed to go through a major surgery while needing to help with our house? I could not afford the time, nor did I want to have such an invasive and extreme surgery. But what could I do when I could barely walk a few steps without sitting down? I had been seeing a chiropractor as well as an amazing physical therapist. These treatments and exercises helped temporarily, but I was so weak and my structure so poor that nothing seemed to provide a permanent solution.

When it looked like I was out of options, my daughter-in-law connected me with Kate Murphy. Kate has been a godsend. I began by seeing her three times a week. It only took a few weeks for me to notice significant change. My pain was slowly melting away as I grew stronger!

I can now function without pain. I go on trips again, and I can work and move for a whole day without pain. Now, when I walk through our entire brand-new house without stopping, I thank God and Kate for helping me get to this point without surgery. Foundation Training is a major part of my daily life. I have been given my life back! I am forever grateful for Kate!”


“I am an avid golfer who developed severe low back pain. Initially, I took the “quick fix” surgical route and had a back operation. Months later I found myself where I started with the same severe back pain. When I was told that I needed another surgery, I knew that wasn’t the answer. I managed my pain with meds and injections over the next few months.

I could hardly walk, and sleeping at night was impossible. The pain was terrible and there wasn’t much I was able to do. This is when I found Kate. After our first session, my pain went from a 9 to a 6. I was blown away! I knew we were onto something. After a few more sessions, the relief was incredible! The pain was disappearing.

Kate has taught me how to move in a way that keeps my back from hurting and how to strengthen the muscles along my spine.

Today, I have NO pain in my legs or back. My flexibility has improved significantly. I never thought I’d be saying this, but I look forward to walking and playing golf next season. I would highly recommend that anybody try this method before any medical procedures.


I just returned from a golfing trip in Europe with 8 of my buddies and I felt better than any of them! We played 18-36 holes each day for 10 days straight. We walked the courses every day and I felt NO PAIN. And as a bonus my handicap went down! Thanks a million, Kate! I can never repay you for giving me my life back!”


“Where do I begin? I have dealt with low back pain my whole life. I could almost count on my back going out once or twice a year. It was the usual symptoms: pain low in my back, almost in my pelvis, one side of the spine or the other, and it was always debilitating, lasting weeks or months before it would subside. Doctors, chiropractors, physical therapists, and massage therapists all had a crack at me, but nothing seemed to really help. The one thing I always remember helping was time. Over time it would always get better, but I was certain it would always get re-injured. And it did, and time would heal it, and so on.
Fast forward thirty years and the cycle came to a head. My career changed at age 36. I went from being a carpenter to being a pilot. I figured getting off my back and being less physical would decrease the frequency of my back injures, but that wasn’t the case as I soon found out that sitting for long periods of time would be the ultimate insult to my back. Day in and day out I would roll out of the aircraft barely able to stand up straight and in extreme discomfort. It would take five minutes to stretch out and limp into the hanger only to have another flight twenty minutes later. I would stretch and try to walk and exercise after work, but I could only do so much before I would start to lock up and feel an impending injury.
This went on for years. It was just the way it was for me. I was 48 years old, so I figured, this is 48, you’re welcome! I once again threw my back out loading a bag into the trunk of a car, and this time I couldn’t even walk. I was completely disabled. Here we go again: a trip to the emergency room for Vicodin and the standard issue diagnosis for back pain. This time I had an MRI and it revealed I had two bulging discs and narrowing of my spinal canal along with atrophied muscle groups along my lower spine.
Feeling hopeless, I was introduced to Kate through a friend who was seeing Kate for her back issues. I was skeptical at first, as so many had tried to help me before. The first thing that stood out about Kate was her energy and spirit. She is a shining star brimming with positivity and a wealth of knowledge. She knew she could help me the moment she laid eyes on my crooked body and diminished spirit. It was this energy that was fundamental in helping me start the process of building my body back to health through Foundation Training.
The first day I met with Kate I could barely walk or get in and out of my car. The first few weeks were tough just trying to maintain form and develop strength and balance, but slowly and surely, with Kate’s guidance and attention to detail, I began to gain strength and flexibility. My pain began diminishing within the first few weeks and continued to become less and less as the weeks progressed. Within a month I was 90% pain free. I continue to use Foundation Training daily and today can truly say that I am 100% pain free. 100%!
Foundation Training is unlike anything I have tried before. It is similar in many ways to yoga but also very different. Foundation Training has helped me reconnect with muscle groups that have long been dormant and absent from their intended function. It has truly changed the way I think about my body and how I move in everyday life. It has become part of my everyday routine, and I have become much stronger and have more flexibility than I can remember ever having. I am now pursuing activities I had given up on years ago. I really believed there was no hope for my back and the pain I had dealt with for years. I now have a different perspective. Thank you, Kate, for everything you have done for me and everything you have taught me; it has really changed my life! I am forever grateful!”
“I am a 35-year-old active woman. I take good care of myself and yet have struggled with low back pain and numbness in my foot and leg, which has only gotten worse through the years. I regularly do pilates, acupuncture, massage, and muscles activation technique. I’ve tried physical therapy and rolfing and was frustrated to feel my back and leg getting worse.
After a simple sneeze that brought me to my knee, I lost the feeling in my left leg from the knee down. I could barely get my leg to lift to take a step. A MRI revealed a ruptured disc at L5-S1 and a bruised nerve root. How could this be? The first doctor I saw felt I needed immediate surgery and told me to stop doing everything. I was completely devastated. I tried cortisone injections before I opted for surgery and had limited success with them.
I kept coming across Foundation Training while researching help for my pain. And then a friend told me about Kate Murphy being a instructor for Foundation Training. I called immediately and set up appointment. The results have been, frankly, amazing.
Within one week of working with Kate and faithfully doing my exercises several times a day, I was feeling a huge difference. Each time I would leave a session with Kate I noticed I could drive back across town and not want to cry from sitting. I was able to return to a normal work schedule. What made me really happy was being able to complete 22 miles of a 234 mile relay just three weeks after starting Foundation Training. The changes I have experienced have been very immediate and powerful. I am so grateful to Kate for sharing this life-changing knowledge. I cannot wait to see how my body will change in a year of doing Foundation Training!”